1st official BB on the new Metro site! This workout is being completed by two groups at the same time. Safety tip: Wash your hands to row row row your boat, and like the NBA, no high-fives. Chest bumps are both acceptable and encouraged.
12 Men at Core, 12 Men at Hardcore.
Licking pennies was encouraged by Dredd, as a flu prevention tip. (Medical evidence pending).
5:30 High Energy Start Rally and Warm up (5 minutes).
- Arm stretch, leg stretch, core.
- Partner up & get one brick per team & mosey to AO.
Partner 1 : Man makers (push up to jump up chin up) complete until Partner 2 returns Partner 2 : Overhead kettlebell walk (R-hand) w/brick carry (L-hand) down-range. Stop at the wall x15 LBC’s Return to AO, Overhead kettlebell (L-hand) w/brick carry (R-hand) SWITCH
Complete 3 sets 5:45 Weights in CadenceRound 1: In cadence lead by Q Exercise 1: Two handed lunges (fwd&bck) both legs=1 rep x10 Exercise 2: Squat bicept curl x10 Exercise 3: Squat rows x10Round 2: Partner 1 does exercise 1 in cadence, Partner 2 plank jacks, switch Partner 1 does exercise 2 in cadence, Partner 2 plank jacks, switch (IF NEEDED) Partner 1 does exercise 3 in cadence, Partner 2 plank jacks, switch6:00 4
Corner Finish - Mosey to the first corner. Exercise 1: Bicep curl Exercise 2: Jump Squats Exercise 3: Kettlebell Swings Exercise 4: Heals 2 heaven Corner 1: Exercise 1 x10, mosey w/KB Corner 2: Exercise 2 x10, Exercise 1 x10, mosey w/KB Corner 3: Exercise 3 x10, Exercise 2 x10, Exercise 1 x10, mosey w/KB Corner 4: Exercise 4 x10, Exercise 3 x10, Exercise 2 x10, Exercise 1 x10, mosey w/KB6:10
There was a cool down
Quick Q Comments: Stretch, cool down, talk trash – COT (Nashville Tornado, Reminder to wash your hands)